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Urdhva Dhanurasana (Therapy)

उर्ध्व धनुरासन / Upward Bow Pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The name is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” meaning bow and “asana” meaning posture or pose.

Benefits
  • Stimulates the Nervous System
  • Improves the spinal health
  • Cure Asthma
  • Robust Pituitary Glands
  • Treats Osteoporosis
Ailments Tackled
  • Improves Spinal Flexibility
  • Strengthens the muscles that support the spine
  • Improves respiratory capacity
  • Stimulates Digestive Organs
  • Balances Hormones
  • Opens Emotional Blockages
Steps to perform the Asana: Urdhva Dhanurasana (Therapy)
  • Stand on the mat. Position the blocks near the wall so that they are parallel to each other.
  • Lie on your back with your knees bent and your feet hip-width apart, close to your buttocks.
  • Place your hands on the blocks, with your fingers pointing towards your feet. Ensure your wrists are directly under your shoulders.
  • Press your palms firmly into the blocks and spread your fingers wide for stability.
  • Keep your feet parallel and hip-width apart.
  • Ensure your knees are in line with your hips and feet, avoiding any splaying out or collapsing inward.
  • Draw your navel towards your spine to engage your core muscles.
  • Press your feet firmly into the mat.
  • On an inhale, press firmly into your feet and hands (on the blocks) to lift your hips towards the ceiling.
  • Keep your thighs and inner feet parallel as you lift.
  • As you lift your hips, straighten your arms, pressing firmly into the blocks to lift your chest.
  • Draw your shoulder blades down and together to open your chest and reduce strain on your shoulders.
  • Keep your neck neutral, looking towards the floor or slightly forward. Avoid dropping your head back excessively.
  • Hold the pose for several breaths, maintaining stability and even weight distribution between your hands and feet.
  • Focus on lifting your chest and hips higher with each inhale, while keeping your core engaged.
  • To come out of the pose, slowly bend your elbows and lower your head, shoulders, and hips back to the mat.
  • Release the pose.
Key Alignment Points
  • Place your hands shoulder-width apart
  • Keep your wrists directly under your shoulders
  • Fully extend your shoulders, pushing them away from your ears
  • Engage your core muscles to maintain a neutral spine
  • Keep your legs straight and active
  • Maintain a neutral neck position
Common Misalignments / (Mistakes)
  • Feet turned out or too wide apart
  • Knees splay out to the sides
  • Elbows splay out to the sides
  • Shoulder blades not drawing down and into the back
  • Dropping the head back too far or tucking the chin
Contraindication / Cautions
  • Avoid in case of back and wrist injuries
  • Avoid in case of neck and shoulder problems
  • Avoid in case of high blood pressure
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